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Specialty Class #25-31
Monday:
Strength:
Every 2 mins x 5 - 10/10/8/8/6 Pendlay Rows + 20 sec Hollow Hold
Conditioning:
In a Team of 3 - 32 min Max Distance Row
Every 4 Mins, including 0 all team members complete:
10 Alt Syncho DB Snatch
5 Synchro Burpee
Tuesday:
Strength:
A) Every 2 mins x 6 - 3 back squat @ 21X1
B) Every 90 sec x 12
1 - 5/5 front foot elevated dumbbell suitcase split squat
2 - 3-5 chin-ups
3 - 20-30 secs hollow rocks
Conditioning:
For time:
21-15-9
Thrusters
Pull ups
Wednesday:
Strength:
Every 2 mins x 5 - 15 barbell hip thrusts from the box
Conditioning:
In a 3-minute window:
20 Box jumps
12 Deadlift (60/40)
Max distance C2 bike
rest 3 mins x 4
Thursday:
Strength:
A) Every 75secs x 10
1 - 1.1.1 Dips
2 - 20-30 sec Wall facing handstand hold
B) Every 3.30 mins x 4
1 - 8 Bench press
rest 30 sec
2 - 10-12 Bumbbell curls
Conditioning:
12 min amrap
20/15 cal Ass bike
12 Toes to bar
12 Hand release push-ups
Friday:
Strength:
Every 30 sec x 20 rounds - 1 Power clean 80% of Max
Conditioning:
6 rounds for time:
2 Laps Car Park Run
6 sandbags over the shoulder
18/15 Cal Ski
2 lengths walking lunge
Sunday:
Engine:
3 Stations, 4-minute Workouts. Complete each station 3 times! Come to move or come to get very tired, the choice is yours!
Strength+:
A) 12 mins, find a max bench press for today
B) Every 90 sec x 8 5 bench press @ 60% + 10 ring rows
C) Every 2 min x 5 Romanian Deadlift from rack 8/8/8/6/6
D) A little pump to finish!
GYMNASTICS
This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor, working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼
HYBRID TRAINING
This week's hybrid session, we are working through some 800 repeats, an erg emom, and finishing off with some three rounds of short run and lower body endurance metcom
MOBILITY
This mobility-focused session targets thoracic spine and shoulder mobility and stability — key areas often overlooked but essential for healthy posture and strong, efficient movement. You’ll learn how improving upper back and shoulder function directly enhances your ability to maintain an upright posture and achieve better positioning in movements like squats. Expect a mix of controlled mobility work, stability drills, and breath-led movement to unlock range while building control and joint support. Ideal for anyone looking to move better, lift smarter, and feel more open and resilient through the upper body.
WEIGHTLIFTING
This week in weightlifting, we are spending time working on the split jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the front squats.
Monday:
Strength:
Every 2 mins x 5 - 10/10/8/8/6 Pendlay Rows + 20 sec Hollow Hold
Conditioning:
In a Team of 3 - 32 min Max Distance Row
Every 4 Mins, including 0 all team members complete:
10 Alt Syncho DB Snatch
5 Synchro Burpee
Tuesday:
Strength:
A) Every 2 mins x 6 - 3 back squat @ 21X1
B) Every 90 sec x 12
1 - 5/5 front foot elevated dumbbell suitcase split squat
2 - 3-5 chin-ups
3 - 20-30 secs hollow rocks
Conditioning:
For time:
21-15-9
Thrusters
Pull ups
Wednesday:
Strength:
Every 2 mins x 5 - 15 barbell hip thrusts from the box
Conditioning:
In a 3-minute window:
20 Box jumps
12 Deadlift (60/40)
Max distance C2 bike
rest 3 mins x 4
Thursday:
Strength:
A) Every 75secs x 10
1 - 1.1.1 Dips
2 - 20-30 sec Wall facing handstand hold
B) Every 3.30 mins x 4
1 - 8 Bench press
rest 30 sec
2 - 10-12 Bumbbell curls
Conditioning:
12 min amrap
20/15 cal Ass bike
12 Toes to bar
12 Hand release push-ups
Friday:
Strength:
Every 30 sec x 20 rounds - 1 Power clean 80% of Max
Conditioning:
6 rounds for time:
2 Laps Car Park Run
6 sandbags over the shoulder
18/15 Cal Ski
2 lengths walking lunge
Sunday:
Engine:
3 Stations, 4-minute Workouts. Complete each station 3 times! Come to move or come to get very tired, the choice is yours!
Strength+:
A) 12 mins, find a max bench press for today
B) Every 90 sec x 8 5 bench press @ 60% + 10 ring rows
C) Every 2 min x 5 Romanian Deadlift from rack 8/8/8/6/6
D) A little pump to finish!
GYMNASTICS
This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor, working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼
HYBRID TRAINING
This week's hybrid session, we are working through some 800 repeats, an erg emom, and finishing off with some three rounds of short run and lower body endurance metcom
MOBILITY
This mobility-focused session targets thoracic spine and shoulder mobility and stability — key areas often overlooked but essential for healthy posture and strong, efficient movement. You’ll learn how improving upper back and shoulder function directly enhances your ability to maintain an upright posture and achieve better positioning in movements like squats. Expect a mix of controlled mobility work, stability drills, and breath-led movement to unlock range while building control and joint support. Ideal for anyone looking to move better, lift smarter, and feel more open and resilient through the upper body.
WEIGHTLIFTING
This week in weightlifting, we are spending time working on the split jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the front squats.
Monday:
Strength:
Every 2 mins x 5 - 10/10/8/8/6 Pendlay Rows + 20 sec Hollow Hold
Conditioning:
In a Team of 3 - 32 min Max Distance Row
Every 4 Mins, including 0 all team members complete:
10 Alt Syncho DB Snatch
5 Synchro Burpee
Tuesday:
Strength:
A) Every 2 mins x 6 - 3 back squat @ 21X1
B) Every 90 sec x 12
1 - 5/5 front foot elevated dumbbell suitcase split squat
2 - 3-5 chin-ups
3 - 20-30 secs hollow rocks
Conditioning:
For time:
21-15-9
Thrusters
Pull ups
Wednesday:
Strength:
Every 2 mins x 5 - 15 barbell hip thrusts from the box
Conditioning:
In a 3-minute window:
20 Box jumps
12 Deadlift (60/40)
Max distance C2 bike
rest 3 mins x 4
Thursday:
Strength:
A) Every 75secs x 10
1 - 1.1.1 Dips
2 - 20-30 sec Wall facing handstand hold
B) Every 3.30 mins x 4
1 - 8 Bench press
rest 30 sec
2 - 10-12 Bumbbell curls
Conditioning:
12 min amrap
20/15 cal Ass bike
12 Toes to bar
12 Hand release push-ups
Friday:
Strength:
Every 30 sec x 20 rounds - 1 Power clean 80% of Max
Conditioning:
6 rounds for time:
2 Laps Car Park Run
6 sandbags over the shoulder
18/15 Cal Ski
2 lengths walking lunge
Sunday:
Engine:
3 Stations, 4-minute Workouts. Complete each station 3 times! Come to move or come to get very tired, the choice is yours!
Strength+:
A) 12 mins, find a max bench press for today
B) Every 90 sec x 8 5 bench press @ 60% + 10 ring rows
C) Every 2 min x 5 Romanian Deadlift from rack 8/8/8/6/6
D) A little pump to finish!
GYMNASTICS
This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor, working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼
HYBRID TRAINING
This week's hybrid session, we are working through some 800 repeats, an erg emom, and finishing off with some three rounds of short run and lower body endurance metcom
MOBILITY
This mobility-focused session targets thoracic spine and shoulder mobility and stability — key areas often overlooked but essential for healthy posture and strong, efficient movement. You’ll learn how improving upper back and shoulder function directly enhances your ability to maintain an upright posture and achieve better positioning in movements like squats. Expect a mix of controlled mobility work, stability drills, and breath-led movement to unlock range while building control and joint support. Ideal for anyone looking to move better, lift smarter, and feel more open and resilient through the upper body.
WEIGHTLIFTING
This week in weightlifting, we are spending time working on the split jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the front squats.
Monday:
Strength:
Every 2 mins x 5 - 10/10/8/8/6 Pendlay Rows + 20 sec Hollow Hold
Conditioning:
In a Team of 3 - 32 min Max Distance Row
Every 4 Mins, including 0 all team members complete:
10 Alt Syncho DB Snatch
5 Synchro Burpee
Tuesday:
Strength:
A) Every 2 mins x 6 - 3 back squat @ 21X1
B) Every 90 sec x 12
1 - 5/5 front foot elevated dumbbell suitcase split squat
2 - 3-5 chin-ups
3 - 20-30 secs hollow rocks
Conditioning:
For time:
21-15-9
Thrusters
Pull ups
Wednesday:
Strength:
Every 2 mins x 5 - 15 barbell hip thrusts from the box
Conditioning:
In a 3-minute window:
20 Box jumps
12 Deadlift (60/40)
Max distance C2 bike
rest 3 mins x 4
Thursday:
Strength:
A) Every 75secs x 10
1 - 1.1.1 Dips
2 - 20-30 sec Wall facing handstand hold
B) Every 3.30 mins x 4
1 - 8 Bench press
rest 30 sec
2 - 10-12 Bumbbell curls
Conditioning:
12 min amrap
20/15 cal Ass bike
12 Toes to bar
12 Hand release push-ups
Friday:
Strength:
Every 30 sec x 20 rounds - 1 Power clean 80% of Max
Conditioning:
6 rounds for time:
2 Laps Car Park Run
6 sandbags over the shoulder
18/15 Cal Ski
2 lengths walking lunge
Sunday:
Engine:
3 Stations, 4-minute Workouts. Complete each station 3 times! Come to move or come to get very tired, the choice is yours!
Strength+:
A) 12 mins, find a max bench press for today
B) Every 90 sec x 8 5 bench press @ 60% + 10 ring rows
C) Every 2 min x 5 Romanian Deadlift from rack 8/8/8/6/6
D) A little pump to finish!
GYMNASTICS
This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor, working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼
HYBRID TRAINING
This week's hybrid session, we are working through some 800 repeats, an erg emom, and finishing off with some three rounds of short run and lower body endurance metcom
MOBILITY
This mobility-focused session targets thoracic spine and shoulder mobility and stability — key areas often overlooked but essential for healthy posture and strong, efficient movement. You’ll learn how improving upper back and shoulder function directly enhances your ability to maintain an upright posture and achieve better positioning in movements like squats. Expect a mix of controlled mobility work, stability drills, and breath-led movement to unlock range while building control and joint support. Ideal for anyone looking to move better, lift smarter, and feel more open and resilient through the upper body.
WEIGHTLIFTING
This week in weightlifting, we are spending time working on the split jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the front squats.
GYMNASTICS
This Tuesday, we’re going upside down with handstand push-up development. We’ll start on the floor, working on hip drive, headstand balance and core work, followed by box and wall drills before a strength piece to finish. 💪🏼
HYBRID TRAINING
This week's hybrid session, we are working through some 800 repeats, an erg emom, and finishing off with some three rounds of short run and lower body endurance metcom
MOBILITY
This mobility-focused session targets thoracic spine and shoulder mobility and stability — key areas often overlooked but essential for healthy posture and strong, efficient movement. You’ll learn how improving upper back and shoulder function directly enhances your ability to maintain an upright posture and achieve better positioning in movements like squats. Expect a mix of controlled mobility work, stability drills, and breath-led movement to unlock range while building control and joint support. Ideal for anyone looking to move better, lift smarter, and feel more open and resilient through the upper body.
WEIGHTLIFTING
This week in weightlifting, we are spending time working on the split jerk technique. Followed by a clean complex, clean pull + hang power clean + jerk. Then some heavy single power cleans. Finishing with triples on the front squats.
